WOD: Wednesday, March 10th, 2021 (Burpee Day 38)

Warm-up: Group Dynamic 

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops
• Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (15 Minutes)

• Build to a heavy single

*Week 1 is just to establish a baseline of where our strength is

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Workout: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 
• 12 Power Snatches (75/55) 
• *Max Reps in remaining time

Rounds 1, 3, and 5: Max Double Unders 

Rounds 2, 4, and 6: Max Calorie Row OR Bike 

*2 Separate scores for today

• Rounds 1,3, and 5 added together
• Rounds 2, 4, and 6 added together 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 
• 20 Rage Balls (20/15) 
• *Max Reps in remaining time

Rounds 1, 3, and 5: Max Double Unders 

Rounds 2, 4, and 6: Max Calorie Row OR Bike 

*2 Separate scores for today

• Rounds 1,3, and 5 added together
• Rounds 2, 4, and 6 added together 

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Core: 5 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations